100 DAYS OF WEIGHT LOSS--DAY 16
WEDNESDAY JANUARY 16,2013
NURTURING POWER OF FOOD
When you're feeling stressed or sad or lonely, food does seem to make you feel better. At least initially, it calms your anger or anxiety and lifts your spirits. But how long does food keep working?
As you know, the first two bites of any food have the most impact on your taste buds. But they're also the only ones that have any emotional power! After you finish those first bites, you'll have received whatever benefits the food has for you. Eating more of it simply won't bring you additional satisfaction or make you feel any better.
YOU'RE DONE!
After a long, stressful day, Kathy grabbed a pint of chocolate cherry ice cream from the freezer and then sank into her couch. As she ate the ice cream straight from the carton, she kept thinking, "Maybe this is the bite that will do it." Of course, it didn't work. She just felt worse.
Once your understand that eating more won't continue to improve your emotional state, you can use this in your favor. With a little effort, you can train yourself to feel better after eating only a small amount of nurturing food.
LETTING FOOD WORK
In weight loss seminars, I often hand out small chocolate chip cookies, Then I invite the class participants to eat two bites of their cookie while allowing themselves to feel nurtured and emotionally soothed by them.
After they finish those first two bites, I ask them to throw away the remainder of their cookies. Some people can hardly bear to do this. Yet at the same time, they admit those two bites were completely satisfying, and they really don't need to eat any more.
TODAY
Intentionally eat something that will help you feel better. Soak up the pleasure from a delicious piece of chocolate. Allow yourself the comfort of eating your favorite ice cream or a luscious cinnamon roll. Eliminate any thoughts of guilt or remorse as you eat this food.
After two bites, stop! Remind yourself that your needs have been met and eating more of the food won't increase your healing level. Then give away or toss whatever food is left.
Write about how you felt doing this exercise. Also, notice what level of satisfaction you experienced as you ate the first tow bites of the food.
No sweets for me!!!!!! I know I would eat the whole thing, I can't throw good food away.
Wednesday, January 16, 2013
WHY?
January 16,2013
On January 2 I started a diet. I start the weight watchers but then i switch over to the slim fast diet.
I only have lost 2.6 pounds so far. But I'm happy about that!!
The first week I didn't exercise, the second week I did a little of the wii fit a and now the past four days I have been walking 3 miles a day.
I cut out all sweets and pop. Which are both my down fall!!
I do watch what I eat but sorry to say I can't give my Hot Wings up that I have once a week.
Anyway........
I was talking to my husbands neice Heather who claims she loves me. All she kept saying was you won't lose weight on slimfast,cause I {she} didn't. You can't have hot wings you won't lose eating them. You got to do more than walking. You couldn't have lost anything ,you don't lose anything the first month. {I know better cause I have dieted this way before and lost}Hmmmmm I lost 2.6 that's not much like I said but I lost.
Why does people have to be so negative?!
This is coming from a person that stays on a diet for two days and goes off and says she had to stop cause her husband got mad cause she was dieting.
I don't know?! I guess I was just expecting her to say good job.
Oh well she is only one person.
My husband and I are happy with the 2.6 pounds I lost! I want to lose it slowly anyhow.
Monday January 21 will be my next weight in and I will be happy if I lose only 1/2 pound.
On January 2 I started a diet. I start the weight watchers but then i switch over to the slim fast diet.
I only have lost 2.6 pounds so far. But I'm happy about that!!
The first week I didn't exercise, the second week I did a little of the wii fit a and now the past four days I have been walking 3 miles a day.
I cut out all sweets and pop. Which are both my down fall!!
I do watch what I eat but sorry to say I can't give my Hot Wings up that I have once a week.
Anyway........
I was talking to my husbands neice Heather who claims she loves me. All she kept saying was you won't lose weight on slimfast,cause I {she} didn't. You can't have hot wings you won't lose eating them. You got to do more than walking. You couldn't have lost anything ,you don't lose anything the first month. {I know better cause I have dieted this way before and lost}Hmmmmm I lost 2.6 that's not much like I said but I lost.
Why does people have to be so negative?!
This is coming from a person that stays on a diet for two days and goes off and says she had to stop cause her husband got mad cause she was dieting.
I don't know?! I guess I was just expecting her to say good job.
Oh well she is only one person.
My husband and I are happy with the 2.6 pounds I lost! I want to lose it slowly anyhow.
Monday January 21 will be my next weight in and I will be happy if I lose only 1/2 pound.
Tuesday, January 15, 2013
100 Days Of Weight Loss--Day 15
100 DAYS OF WEIGHT LOSS--DAY 15
TUESDAY JANUARY 15,2013
FIRST TWO BITES
Picture your favorite desert on the table in front of you.
Maybe it's piece of your mom's homemade apple pie, a slice of cheesecake, or a bowl of rocky road ice cream.
As you take the first two bites, you swoon with pleasure.
Wow, is this ever good! Excited to have more, you reach for another bite, marveling at how great it tastes.
More bites, then still more, and soon it's gone. But did you really notice the rest of the food.? Initially, you appreciated its flavor and texture, but then you stopped paying attention and simply are until you finished it off.
POWER OF THE FIRST TWO BITES
You may not realize it, but the first two bites of any food will always have the most flavor. If you keep eating after that, your just "feeding". Of course, if you're physically hungry, eating more of the food serves a purpose.
But if you want to appreciate the flavor, be aware that no matter how much you eat, the taste won't get any more wonderful than those first two bites. Instead of always taking in many extra calories, why not take advantage of the way your taste buds work.
With any food you love, eat the first two bites very slowly, noticing details such as the cinnamon in the apple pie. Close your eyes and delight in the taste. Allow yourself absorb the texture and flavor of the food.
IS IT WORTH EATING MORE?
After you finish those two bites, decide if you truly need more. In most cases you don't. Once in a while, a food will taste so phenomenal that it's worth the mountain of calories and fat grams it contains. But in reality, very few types of candy, cookies, or even cheesecake fit into that category.
Suppose you're eating one of your favorite desserts such as a chocolate brownie. When you really pay close attention to the taste, you may decide this one is isn't as special as you'd anticipated. If that's the case, stop eating. Tell yourself you've gotten what you needed from it. Then either tossor give away the rest so you aren't tempted to eat something that isn't all that great.
TODAY.........
1)Choose one of your favorite foods such as carrotcake and then focus on all the details and tastes of
the first two bites. Let yourself appreciate the flavors.
2)After the first two bites, stop eating and get rid of the rest of the food. In your notebook, write down the details about this experience.
This I know will be hard!! My down fall is SWEETS!! I have been doing so good the 15 days no sweets which has been hard for me! After a few months has passed I will come back and do "The First Two Bits"....Right now I know me I wouldn't beable to take two bites!!
I refuse to do todays first two bites...I'm not going to put me in a situation that might make me fall off.
3)With each food you eat today, pay close attention to the first two bites, Notice how they taste in
comparison to the rest of the food.
I did notice the first two bites I ate at dinner was the best.
TUESDAY JANUARY 15,2013
FIRST TWO BITES
Picture your favorite desert on the table in front of you.
Maybe it's piece of your mom's homemade apple pie, a slice of cheesecake, or a bowl of rocky road ice cream.
As you take the first two bites, you swoon with pleasure.
Wow, is this ever good! Excited to have more, you reach for another bite, marveling at how great it tastes.
More bites, then still more, and soon it's gone. But did you really notice the rest of the food.? Initially, you appreciated its flavor and texture, but then you stopped paying attention and simply are until you finished it off.
POWER OF THE FIRST TWO BITES
You may not realize it, but the first two bites of any food will always have the most flavor. If you keep eating after that, your just "feeding". Of course, if you're physically hungry, eating more of the food serves a purpose.
But if you want to appreciate the flavor, be aware that no matter how much you eat, the taste won't get any more wonderful than those first two bites. Instead of always taking in many extra calories, why not take advantage of the way your taste buds work.
With any food you love, eat the first two bites very slowly, noticing details such as the cinnamon in the apple pie. Close your eyes and delight in the taste. Allow yourself absorb the texture and flavor of the food.
IS IT WORTH EATING MORE?
After you finish those two bites, decide if you truly need more. In most cases you don't. Once in a while, a food will taste so phenomenal that it's worth the mountain of calories and fat grams it contains. But in reality, very few types of candy, cookies, or even cheesecake fit into that category.
Suppose you're eating one of your favorite desserts such as a chocolate brownie. When you really pay close attention to the taste, you may decide this one is isn't as special as you'd anticipated. If that's the case, stop eating. Tell yourself you've gotten what you needed from it. Then either tossor give away the rest so you aren't tempted to eat something that isn't all that great.
TODAY.........
1)Choose one of your favorite foods such as carrotcake and then focus on all the details and tastes of
the first two bites. Let yourself appreciate the flavors.
2)After the first two bites, stop eating and get rid of the rest of the food. In your notebook, write down the details about this experience.
This I know will be hard!! My down fall is SWEETS!! I have been doing so good the 15 days no sweets which has been hard for me! After a few months has passed I will come back and do "The First Two Bits"....Right now I know me I wouldn't beable to take two bites!!
I refuse to do todays first two bites...I'm not going to put me in a situation that might make me fall off.
3)With each food you eat today, pay close attention to the first two bites, Notice how they taste in
comparison to the rest of the food.
I did notice the first two bites I ate at dinner was the best.
Monday, January 14, 2013
100 Days Of Weight Loss -- Day 14
100 DAYS OF WEIGHT LOSS--DAY 14
MONDAY JANUARY 14,2013
MORNING AFFECTS EVENING
Do you ever start munching late in the day, then snack your way through the rest of the afternoon and the evening? If you have problems with late-day eating, take a look at what you did earlier in the day. Often struggles with hunger, fatigue, and food cravings in the afternoon or evening relate to how you are in the morning.
BREAKFAST AND HUNGER
Are you usually a breakfast eater?
Or do you avoid eating in the mornings because it seems to make you feel hungry all day?
When you routinely skip breakfast, your digestive tract stays dormant until you finally give it food.
I NEVER USE TO EAT BREAKFAST BUT SINCE I STARTED DIATING IN I STARTED EATING BREAKFAST ABOUT 9 - 9:30 AND IT HAS BEEN A SLIMFAST.
If you surprise your stomach one morning by unexpectedly eating breakfast, it secretes more digestive acid than the food requires, causing hunger pangs to linger for several hours.
Don't skip breakfast in an attemp to avoid this struggle with hunger.
If you eat breakfast every day, you'll eventually retrain your stomach to manage food better in
the mornings. It may take time for your body to adjust, but after a week on your new schedule, your all-day hunger will disappear.
You also may need to evaluate the timing of your fuel stops and begin eating more often. When you don't give your body enough fuel during the early part of the day, by late in the afternoon, it starts screaming for food.
Worse yet, your system may have a hard timecatching up.
This can make you keep nibbling all evening, even after you've eaten a large dinner.
AFTERNOON DROP
Are you often famished and exhausted when you get home from work? By this time of day, fatigue and hunger can easily ruin your judgement about eating. To manage this late-day, high-risk time, always eat a snack sometime between three and four o'clock in the afternoon.
Look for healthy fuel sources that include both protein and carbohydrates. For example, you might have an apple along with a mozzarella cheese stick or combine a few slices of deli turkey with some raw vegetables. Many of the commercial energy bars also contain a good balance of both nutrients. The protein in the food will slow down the digestive process, giving you a long lasting energy boost from the snack.
TODAY
Set a goal of eating breakfast every day for the next week in your notebook, record what you ate.
If you wish you can split your breakfast into two mini me and eat the second one mid morning.
I am doing the slim fast diet. So I have been having a Slim Fast for breakfast usually aroun 9 - 9:30
Plan a couple of options for late- afternoon snacks.
List them in your notebook so you'll remember your ideas.
Celery...Crackers....Carrots...Cheese
MONDAY JANUARY 14,2013
MORNING AFFECTS EVENING
Do you ever start munching late in the day, then snack your way through the rest of the afternoon and the evening? If you have problems with late-day eating, take a look at what you did earlier in the day. Often struggles with hunger, fatigue, and food cravings in the afternoon or evening relate to how you are in the morning.
BREAKFAST AND HUNGER
Are you usually a breakfast eater?
Or do you avoid eating in the mornings because it seems to make you feel hungry all day?
When you routinely skip breakfast, your digestive tract stays dormant until you finally give it food.
I NEVER USE TO EAT BREAKFAST BUT SINCE I STARTED DIATING IN I STARTED EATING BREAKFAST ABOUT 9 - 9:30 AND IT HAS BEEN A SLIMFAST.
If you surprise your stomach one morning by unexpectedly eating breakfast, it secretes more digestive acid than the food requires, causing hunger pangs to linger for several hours.
Don't skip breakfast in an attemp to avoid this struggle with hunger.
If you eat breakfast every day, you'll eventually retrain your stomach to manage food better in
the mornings. It may take time for your body to adjust, but after a week on your new schedule, your all-day hunger will disappear.
You also may need to evaluate the timing of your fuel stops and begin eating more often. When you don't give your body enough fuel during the early part of the day, by late in the afternoon, it starts screaming for food.
Worse yet, your system may have a hard timecatching up.
This can make you keep nibbling all evening, even after you've eaten a large dinner.
AFTERNOON DROP
Are you often famished and exhausted when you get home from work? By this time of day, fatigue and hunger can easily ruin your judgement about eating. To manage this late-day, high-risk time, always eat a snack sometime between three and four o'clock in the afternoon.
Look for healthy fuel sources that include both protein and carbohydrates. For example, you might have an apple along with a mozzarella cheese stick or combine a few slices of deli turkey with some raw vegetables. Many of the commercial energy bars also contain a good balance of both nutrients. The protein in the food will slow down the digestive process, giving you a long lasting energy boost from the snack.
TODAY
Set a goal of eating breakfast every day for the next week in your notebook, record what you ate.
If you wish you can split your breakfast into two mini me and eat the second one mid morning.
I am doing the slim fast diet. So I have been having a Slim Fast for breakfast usually aroun 9 - 9:30
Plan a couple of options for late- afternoon snacks.
List them in your notebook so you'll remember your ideas.
Celery...Crackers....Carrots...Cheese
Sunday, January 13, 2013
100 Days Of Weight Loss ~~ Day 13
100 DAYS OF WEIGHT LOSS--DAY 13
SUNDAY JANUARY 13,2013
OOPS, I FORGOT TO EAT!
It's been a crazy day. You've attended meetings, answered numerous telephone calls and e-mails, cleaned or what ever. Suddenly you looked up at the clock and realize you completely missed lunch.
Now you'rs famished, so you eat whatever you can get your hands on quickly. Often that ends up being a candy bar or a small handful of nuts or chips. So much for getting quality fuel!
Skipping meals might sound like an easy way to lose weight. But it rarely works because your body outsmarts your plan. Whenever you go long periods without fuel, your body protects itself by hoarding some of the calories for later use. You also risk getting a late-day energy slump, which leads to even more eating struggles.
SAVING UP CALORIES
When Susan knows she is having a big dinner party at night, she avoids eating all day. In her mind she's saving up the calories so she'll have room for her favorite foods. Unfortunately this pattern tend to do the opposite of what intended.
In reality our bodies know how to manage fuel source very efficiently. When you undereat during the day, your body believes it may not get enough food, so it conserves what does come in. When if you eat the same number of calories as usual. your body will store a portion of that large eveningmeal, causing you to gain weight.
In the same way, if you routinely follow a one-meal-a-day plan, your body will train itself to get by on a small amount of food. Eventually it adapts so well to the low-calorie level that it refuses to lose weight.
YOU HAVE NO CHOICE
No time to stop for lunch. Being a diabetic you have to find time. "I have no choice" If I don't eat, I'll pass out.
You don't have to be a diabetic to use this straregy. Just make it a habit to tell yourself, I have no
choice". By convincing yourself that skipping meals is not an option, you'll work a lot harder to routinely take care of your fuel needs.
Write down the times of the day you plan to eat your meals and snacks.
BREAKFAST: 9:00
SNACK: 11:00
LUNCH: 1:00
SNACK: 3:00
DINNER: 5:30
SNACK: 8:00
Make an effort to eat with in 30 minutes of these scheduled times. At the end of the day, review your eating patterns to see how well you did.
If you tend to skip meals or forget to eat, set an alarm to remind yourself when it's time for fuel.
I had about a hour late cause Hubby and I went out to eat. I wasn't feeling good and laid so so Dinner wasn't until 7 so I just had a salad since it was so late. If I get hungry later I'll have some jello.
SUNDAY JANUARY 13,2013
OOPS, I FORGOT TO EAT!
It's been a crazy day. You've attended meetings, answered numerous telephone calls and e-mails, cleaned or what ever. Suddenly you looked up at the clock and realize you completely missed lunch.
Now you'rs famished, so you eat whatever you can get your hands on quickly. Often that ends up being a candy bar or a small handful of nuts or chips. So much for getting quality fuel!
Skipping meals might sound like an easy way to lose weight. But it rarely works because your body outsmarts your plan. Whenever you go long periods without fuel, your body protects itself by hoarding some of the calories for later use. You also risk getting a late-day energy slump, which leads to even more eating struggles.
SAVING UP CALORIES
When Susan knows she is having a big dinner party at night, she avoids eating all day. In her mind she's saving up the calories so she'll have room for her favorite foods. Unfortunately this pattern tend to do the opposite of what intended.
In reality our bodies know how to manage fuel source very efficiently. When you undereat during the day, your body believes it may not get enough food, so it conserves what does come in. When if you eat the same number of calories as usual. your body will store a portion of that large eveningmeal, causing you to gain weight.
In the same way, if you routinely follow a one-meal-a-day plan, your body will train itself to get by on a small amount of food. Eventually it adapts so well to the low-calorie level that it refuses to lose weight.
YOU HAVE NO CHOICE
No time to stop for lunch. Being a diabetic you have to find time. "I have no choice" If I don't eat, I'll pass out.
You don't have to be a diabetic to use this straregy. Just make it a habit to tell yourself, I have no
choice". By convincing yourself that skipping meals is not an option, you'll work a lot harder to routinely take care of your fuel needs.
Write down the times of the day you plan to eat your meals and snacks.
BREAKFAST: 9:00
SNACK: 11:00
LUNCH: 1:00
SNACK: 3:00
DINNER: 5:30
SNACK: 8:00
Make an effort to eat with in 30 minutes of these scheduled times. At the end of the day, review your eating patterns to see how well you did.
If you tend to skip meals or forget to eat, set an alarm to remind yourself when it's time for fuel.
I had about a hour late cause Hubby and I went out to eat. I wasn't feeling good and laid so so Dinner wasn't until 7 so I just had a salad since it was so late. If I get hungry later I'll have some jello.
Saturday, January 12, 2013
100 Days Of Weight Loss -- Day 12
100 DAYS OF WEIGHT LOSS--DAY 12
SATURDAY JANUARY 12 12,2013
FUEL OR FILTER
Take a close look at the foods you eat most. Are you getting adequate amounts of fuel? Or do you keep adding filler to your tank? Keep in mind that keeps your body running, but filler often gets sent directly to your fat stores.
Quality fuel provides solid nutritional content, with limited amounts of fat, sugar, and empty calories.
Generally you get decent fuel from most healthy foods, such as low fat meats, fruits, vegetables, and whole grains.
Filler foods tend to add extra calories but provide minimal nutrient. Most sweets, chips, and snack foods fit into this category. When you constantly fill your tank with easy-to-grab snacks such as cookie or chips, it's hard to get good mileage from your body.
Even with healthy foods, watch to be sure that you're getting quality fuel. Sometimes what starts out as fuel turns into filler. For example, a bakery muffin typically has the same amount of sugar and fat as a large cupcake.
And when you put extra dressing on your salad, you dilute all of the fuel benefits of the salad greens and
vegetables.
FILLER DRAINS ENERGY
Don't ask your body to run on junk. Filler usually harms your engy as well as your weight-loss efforts. When you reach for snacks or desserts that you know are filler, limit yourself to small amounts. Focus on appreciating the tastes of these foods rather than using tham as your main fuel source for the day.
To improve the quality of your fuel intake, look for foods with significant nutriet density. For salads, use dark colored greens such as spinach and add lots of vegetables.
PLAN YOUR FUEL
Never assume you can get healthy food at a moment's notice. To avoid getting trapped without fuel, pack your own meals for airplane or road trips. Carry a protein bar with you when you go shopping. If your going to spend most of the days in meetings, bring along a fuel kit that contains healthy snacks such as fruit or yogurt.
TODAY......
1)Record each of the foods you eat today, then rate each one based on whether it provides fuel or filler.
Scrammble Eggs.........................................Fuel
Turkey Bacon...........................................Fuel
Yogurt.................................................Fuel
Fruit Cocktail.........................................Fuel
Bread.................................................Filler
1 pc.pizza......................................Filler
Chicken Salad..........................................Fuel
2)At the end of the day determine how well your fuel needs were met.
I think my fuel needs was met good. But I still don't have energy, though I have been sleeping all night since I started a exercise program.
3)Decide whether you need to replace some filler items with healthy foods that provide more fuel.
No, I'm doing really good having fuel items. I was just hungry for butter bread and pizza this evening.
SATURDAY JANUARY 12 12,2013
FUEL OR FILTER
Take a close look at the foods you eat most. Are you getting adequate amounts of fuel? Or do you keep adding filler to your tank? Keep in mind that keeps your body running, but filler often gets sent directly to your fat stores.
Quality fuel provides solid nutritional content, with limited amounts of fat, sugar, and empty calories.
Generally you get decent fuel from most healthy foods, such as low fat meats, fruits, vegetables, and whole grains.
Filler foods tend to add extra calories but provide minimal nutrient. Most sweets, chips, and snack foods fit into this category. When you constantly fill your tank with easy-to-grab snacks such as cookie or chips, it's hard to get good mileage from your body.
Even with healthy foods, watch to be sure that you're getting quality fuel. Sometimes what starts out as fuel turns into filler. For example, a bakery muffin typically has the same amount of sugar and fat as a large cupcake.
And when you put extra dressing on your salad, you dilute all of the fuel benefits of the salad greens and
vegetables.
FILLER DRAINS ENERGY
Don't ask your body to run on junk. Filler usually harms your engy as well as your weight-loss efforts. When you reach for snacks or desserts that you know are filler, limit yourself to small amounts. Focus on appreciating the tastes of these foods rather than using tham as your main fuel source for the day.
To improve the quality of your fuel intake, look for foods with significant nutriet density. For salads, use dark colored greens such as spinach and add lots of vegetables.
PLAN YOUR FUEL
Never assume you can get healthy food at a moment's notice. To avoid getting trapped without fuel, pack your own meals for airplane or road trips. Carry a protein bar with you when you go shopping. If your going to spend most of the days in meetings, bring along a fuel kit that contains healthy snacks such as fruit or yogurt.
TODAY......
1)Record each of the foods you eat today, then rate each one based on whether it provides fuel or filler.
Scrammble Eggs.........................................Fuel
Turkey Bacon...........................................Fuel
Yogurt.................................................Fuel
Fruit Cocktail.........................................Fuel
Bread.................................................Filler
1 pc.pizza......................................Filler
Chicken Salad..........................................Fuel
2)At the end of the day determine how well your fuel needs were met.
I think my fuel needs was met good. But I still don't have energy, though I have been sleeping all night since I started a exercise program.
3)Decide whether you need to replace some filler items with healthy foods that provide more fuel.
No, I'm doing really good having fuel items. I was just hungry for butter bread and pizza this evening.
Friday, January 11, 2013
100 Days Of Weight Loss Day 11
100 DAYS OF WEIGHT LOSS-- DAY 11
FRIDAY JANUARY 11,2013
TWO PURPOSES OF FOOD
Food is wonderful! And you can absolutely enjoy food and eating, yet still manage your weight. But in order to be successful with this, you need to put food in it's proper place.
From now on,plan that you will eat for only two reasons::
1) To fuel your body
2) To appreciate flavors
Measure yourfood intake against these guidelines. If you put something in your mouth and it doesn't match either of these, there's a good chance you're doing emotional eating.
MAKE FUEL A PRIORITY
In the days ahead, you'll learn new ways to enjoy food and appreiate flavors without adding lots of calories. But for now, focus on making your fuel needs high priority.
Your body requires fuel to keep it moving efficiently. And to get the best mileage, you need to fill your tank at intervals, stop when it's fuel, and use high-quality fuel.
Plan for a minimum of three fuel stops a day, then add a couple of mini-stops in between. You don't need to eat alotat each fuel, you may want to space out your fuel intake by eating five or six small meals a day.
Just be sure your give your body fuel when it needs it.
Even when your days are filled with demands, don't ignore your fuel needs.
EAT MORE OFTEN
Jorge Cruise, author of the 3-Hour Diet and the Eight Minutes in the Morning book series, believes that eating more frequently gives much better weight-loss results. His work shows that getting consistent fuel intake helps protect metabolism as well as maintain blood-sugar levels. it also prevents you from overeating as a result of getting to hungry or tired.
Regardless of what type of diet and exercise plan you're on, always make sure to give your body fuel at regular intervals. Over the long run, you'll see far better success than if you skimp on the fuel you need.
TODAY
1)Each time you eat something write down the time that you ate it. Include allyour meals as well as snacks and nibbles. At the end of the day, count the number of times you took in fuel.
**Being on weight watchers i write down everthing I eat. I havn't done any nibbling so far!! Knock on wood!! But I don't write the times down though.
2)Plan ways to space your fuel stops between three to four hours apart.
**I do have to work on this. I have to start eating breakfast when I first getup. I usually eat at 12 then dinner at 5:30 - 6:00, I have snacks in between but being on weight watchers I DO NOT GO OVER MY POINTS A DAY!!
Notice whether having regular fuel stops during the day improves your energy and your focus.
FRIDAY JANUARY 11,2013
TWO PURPOSES OF FOOD
Food is wonderful! And you can absolutely enjoy food and eating, yet still manage your weight. But in order to be successful with this, you need to put food in it's proper place.
From now on,plan that you will eat for only two reasons::
1) To fuel your body
2) To appreciate flavors
Measure yourfood intake against these guidelines. If you put something in your mouth and it doesn't match either of these, there's a good chance you're doing emotional eating.
MAKE FUEL A PRIORITY
In the days ahead, you'll learn new ways to enjoy food and appreiate flavors without adding lots of calories. But for now, focus on making your fuel needs high priority.
Your body requires fuel to keep it moving efficiently. And to get the best mileage, you need to fill your tank at intervals, stop when it's fuel, and use high-quality fuel.
Plan for a minimum of three fuel stops a day, then add a couple of mini-stops in between. You don't need to eat alotat each fuel, you may want to space out your fuel intake by eating five or six small meals a day.
Just be sure your give your body fuel when it needs it.
Even when your days are filled with demands, don't ignore your fuel needs.
EAT MORE OFTEN
Jorge Cruise, author of the 3-Hour Diet and the Eight Minutes in the Morning book series, believes that eating more frequently gives much better weight-loss results. His work shows that getting consistent fuel intake helps protect metabolism as well as maintain blood-sugar levels. it also prevents you from overeating as a result of getting to hungry or tired.
Regardless of what type of diet and exercise plan you're on, always make sure to give your body fuel at regular intervals. Over the long run, you'll see far better success than if you skimp on the fuel you need.
TODAY
1)Each time you eat something write down the time that you ate it. Include allyour meals as well as snacks and nibbles. At the end of the day, count the number of times you took in fuel.
**Being on weight watchers i write down everthing I eat. I havn't done any nibbling so far!! Knock on wood!! But I don't write the times down though.
2)Plan ways to space your fuel stops between three to four hours apart.
**I do have to work on this. I have to start eating breakfast when I first getup. I usually eat at 12 then dinner at 5:30 - 6:00, I have snacks in between but being on weight watchers I DO NOT GO OVER MY POINTS A DAY!!
Notice whether having regular fuel stops during the day improves your energy and your focus.
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